Setting Intentions for the New Year: The Power of Goal-Setting and Mental Visualization for Health and Wellness

The start of a new year brings with it a natural opportunity for self-reflection, self-improvement, and goal-setting. For high-achieving women balancing demanding careers with personal growth, the desire to set meaningful and achievable goals is strong. However, without a clear plan and the mental tools to navigate the challenges that will naturally arise, even the most well-intentioned resolutions can fail. This is where goal-setting frameworks, like the PRACTICE model, and powerful techniques like mental visualization come into play.

In this article, we will explore the importance of effective goal setting for health and wellness, introduce the PRACTICE method, and discuss how mental visualization can be a powerful tool for achieving your 2025 wellness goals.

 The Power of Goal Setting for Health and Wellness

Goal setting is the cornerstone of any successful wellness journey. It transforms abstract aspirations into concrete actions and gives you a clear path to follow. Without a defined goal, motivation can decline, and progress can feel lost. As high-achieving women, it’s crucial to set goals that not only align with your professional objectives but also consider your physical and emotional well-being.

In psychology, research supports the idea that clear, specific goals lead to higher performance, better motivation, and greater satisfaction. According to Locke and Latham’s Goal-Setting Theory (2002), setting specific and challenging goals, along with feedback, significantly improves performance. This research highlights the importance of being intentional with goal setting and tailoring it to your personal needs.

 The PRACTICE Model: A Structured Approach

One of the most effective and personal favorite, research-backed methods for setting health and wellness goals is the PRACTICE model. This model was developed by Dr. Stephen Palmer and it is an easy acronym to remember, offering a solution-focused approach to goals and objectives.  The PRACTICE acronym that stands for:

Problem identification

Realist relevant goals

Alternative solutions generated

Considerations of consequence

Target the most feasible solutions

Implementation

Chosen solutions

Evaluation

 Problem identification: You need to start with the issue. What is the problem? What do you need help with?

Example: "I’m feeling tired and stressed due to lack of physical activity and poor sleep patterns”.

 Realist relevant goals: What are your goals? They need to be realistic and relevant to the issue.

Example: "My goal is to incorporate 50 minutes of physical activity at least four times a week and improve my sleep quality by creating a consistent bedtime routine."

Alternative solutions generated: Generate different solutions or possibilities. Considered what you have tried and how it went, what could be done differently.

Example: For increasing physical activity, consider solutions like joining a gym or studio. For better sleep, options could include reducing screen time before bed, practicing relaxation exercises, or setting a fixed sleep schedule.

Consideration of consequence: Reflect on the implications and consequences of your ideal solution or option. How would you react if you went ahead with your choice?

Example: "If I join a gym, I might feel more motivated by being in a fitness environment, but it could also be more time-consuming. If I choose an at-home workout, I save time and but might struggle with staying motivated."

Target most feasible solutions: Based on the answers to the previous questions, identify the options and solutions that are most likely to be effective. By doing this evaluation, you can filter possible negative consequences and make more effective choices.

Example: "Given my schedule and resources, the most feasible solution is to work out with a personal trainer or join group classes at a gym. For sleep, I’ll start with a simple nighttime routine of turning off screens one hour before bed."

Implementation: Focus on actual implementation and plan out the specific solutions you have decided on

Chosen solutions: Ask yourself exact questions such as What will you do? How specifically you will do? When will you do it? Who will notice? What will they notice?

 Evaluation: This final stage of the process is about reviewing your actions and evaluating the consequences. Questions such as what worked? How did you feel? How did it go? What will you be continuing to do? What will you change?

My point is, that by using a framework, your goals become tangible, clear, trackable, and achievable, which increases your chances of success. As you implement a framework you can then add mental visualization.

The Role of Mental Visualization in Achieving Your Goals

 Mental visualization is one of the most powerful tools you can use to achieve your health and wellness goals. Visualization is not just about “hoping” for success; it’s about mentally rehearsing your desired outcomes and preparing your mind to succeed. It’s a technique that athletes, performers, and high achievers across all domains have used for years to maximize performance.

Studies have shown that mental imagery can enhance motor skills, increase confidence, and reduce performance anxiety. A study published in the Journal of Imagery Research in Sport and Physical Activity that athletes who practiced visualization improved their physical performance significantly, even without additional physical practice.

For example, let’s say your goal is to run a 5K in the next three months. Visualization allows you to mentally rehearse the race before you ever step foot on the starting line. Picture yourself crossing the finish line with confidence and a sense of accomplishment. Imagine the preparation, the training sessions, and the challenges you might face along the way—and visualize yourself overcoming them.

This technique doesn’t just apply to fitness goals. You can use visualization to see yourself making healthy food choices, practicing yoga or meditation, or achieving any health goal you set. The idea is that by regularly visualizing success, your mind becomes more attuned to the actions you need to take to achieve those outcomes.

Balancing Short-Term and Long-Term Goals

When setting goals for the new year, it’s important to have a balance between short-term goals that provide immediate satisfaction and long-term goals that require sustained effort and commitment. The PRACTICE model helps you break down larger, long-term goals into smaller, actionable steps.

Short-term goals provide motivation and a sense of accomplishment, but they should always feed into your long-term wellness vision. If your long-term goal is to develop a sustainable exercise routine, your short-term goal might be to commit to exercising 4 times a week for the next month. Achieving short-term goals keeps you motivated, while long-term goals provide direction and meaning.

To keep this balance, consider creating both a 30-day action plan (for short-term goals) and a 12-month roadmap (for long-term goals). The 30-day action plan might include specific steps like eating a balanced breakfast daily, while your 12-month roadmap could involve running a half-marathon or achieving a specific weightlifting milestone.

Conclusion

As you begin 2025, setting clear, actionable goals and using visualization techniques will significantly enhance your ability to achieve both short-term and long-term health and wellness goals. By implementing the PRACTICE model and incorporating mental imagery into your routine, you create a powerful foundation for success in all areas of your life. Start your journey with intention, stay committed, and remember that every small step forward is part of a larger transformation. Here's to a healthy, balanced, and empowered year ahead!

References

Coaching and Mentoring. 2004. Harvard Business Essentials. Boston, MA: Harvard Business Review Press.

Janjigian, K. (2024). Picture perfect: the science behind mental imagery for peak performance & best practices for mental imagery protocols in sport. Journal of Imagery Research in Sport and Physical Activity.  DOI:10.1515/jirspa-2023-0027

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705